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Crossfit: benefits and exercise program for beginners
- Crossfit: the good and the fitness
- Exercise for beginners
- The exercises of crossfit
Crossfit is a relatively new fitness trend that is becoming increasingly popular among both novice and experienced athletes. Beginners, this approach may seem meaningless and confusing, and the exercises themselves are too complex. To make a return and to avoid too much load, it is important to create a workout program depending on the level of training of the athlete, and to enter the process slowly and carefully.
Crossfit: the good and the fitness
Crossfit is a circuit training, in which certain physical exercises should be performed in minimal time. This fitness trend was first invented in the United States for physical training of fire brigades, but later has gained unprecedented popularity among professionals and Amateurs of healthy lifestyle.
Crossfit in some respects differs from the usual circuit workout:
As a result of such regular sessions improve strength, speed and endurance, strengthens the cardiovascular system and accelerates the metabolism, burning excess fat, and the figure becomes taut and textured.
Exercise for beginners
The system of training crossfit is a great number of different exercises, but beginners should not learn them all at once. Starting fitness training, it is enough to familiarize with the basic elements and execute them within the first month.
The basic exercises of crossfit:
The exercises of crossfit
The training program crossfit is a Union of several exercises in the individual complexes. Each of them is executed or at the time or on the number of laps depending on your goals.
Beginners are recommended to do three times a week, using a ready-made physical exercises. Later, after determining the level of their training and clearly understand the essence of crossfit, you can adjust the program for yourself. The first month of classes is the preparatory, during which it is recommended to do as follows.
In the first month of fitness training classes are held through the day.
- jumping rope — 30 times;
- burpee — 5 reps
- squats — 10 times;
- direct twisting on press 10 times.
Such exercise was repeated 5 times without interruption. At the end of the workout you can stand in the bar 2 times for 30-45 seconds.
- deadlifts — 5 reps
- on the box jumps — 10 repetitions.
This complex is run by 8 minutes, the first minute you need to do deadlift, the remaining time is given to rest, the second minute it is necessary to do jumps etc Then the same pattern need to protonemata another 8 minutes doing exercise:
- rises feet in vis — 8 times;
- lunges — 10 reps on each leg.
This set of exercises should be performed 18 minutes, while making just 5 laps. In the time remaining you can run the bar in 2 sets of 1 minute:
- pull — UPS- 5 times;
- push-UPS — 9 times;
- squat 15 times.
This program need to be addressed within one month, after which you can somewhat complicate and upgrade it.
Uses photographs Shutterstock